Is Walking Good For Lower Back Pain?

  • 27 months ago
3 minute read.
Is Walking Good For Lower Back Pain?

Been suffering from lower back pain issues for a long time? Your doctor or expert might have recommended you to stay physically active. As per Georgetown University, more than 16 million adults experience chronic back discomfort. At this time, when you just want to lie down, push your limits and go for a little body exercise such as walking. A systematic evidence review verifies that walking is good for easing or preventing lower back pain.

Why Walking?

Walking is convenient, practical, and an overlooked way to prevent future flare-ups and relieve lower back pain. It won't take a lot to convince yourself to walk a little. Here is mentioned how walking helps you restore functioning and prevent pain:

  • When you walk, your core, lumbar, and trunk get engaged in the activity. Walking helps increase blood flow. It adds integrity and strength to your lower body.
  • Lack of stretching or physical activity can cause joints or muscle stiffness. Walking helps improve your flexibility by activating and stretching your buttocks, legs, and back.

Posture Is Important

Walking can help soothe your lower back pain but if not done properly, it can cause you more agony. Practice good walking posture for minimizing the stress on the spinal cord. Try to keep your spine in a neutral position engaging your abdominal muscles, and avoid leaning backward or forward. It will help strengthen your lower back while walking. A simple correction to your body posture while walking can help relieve pain and stimulate recovery.

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Do's and Don't of Walking

We know that asking to stand and walk can be a little extra when the pain is getting to your head, but staying active is the only way to keep it at bay. Walking not only helps relax your muscles but also stimulates blood flow of the area. But precaution is required to follow while undertaking such actions. Following are some important aspects you need to consider:

  • Get Up & Move: It is tempting to stay in a resting position until the pain subsides, but staying in bed for long can make the situation even worse. Try to at least walk for 10 - 15 minutes at a moderate pace.
  • Stretch-Out: Opt for back-friendly stretches to practice in the evening and morning. You can go with back-pocket stretches and press-ups to relax your upper body muscles.
  • Identify The Main Cause: 'Extension syndrome' is one of the most common back pain caused by discomfort while standing. Find out the trigger of your back pain to prevent the severity of the ache.
  • Don't Stress Back Muscle: If moving or bending is causing you more pain, avoid the activity to prevent tissue damage.
  • Straighten Up: Slouching and slumping is the culprit of back pain, especially among obese or overweight people. Try to sit straight, line up your feet, knees, hips, head, and shoulder to alleviate tension.
  • Avoid Heavy-Weight Lifting: Pushing your limits is good but ensure it's not too much for your body. Avoid high-impact activities such as jumping, running, step aerobics, basketball, or things that impact directly on your joints.
  • Warm-Up Is Important: Sudden tension or pressure on the back can sometimes cause back pain. Add at least 5 - 10 minute warm-up activities to your cardio or workout routine.
  • Avoid Lifting Weight Over Or On Your Shoulder: Overhead weight exercises or shoulder presses can cause tension on the spine. Avoid weight squats or related practices and rest your lower back with non-impact activities.

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Most importantly, never ignore your hurt to prevent emergency conditions or promote quick recovery. With time and proper precaution, you can heal and promote some endurance in your back muscles.


Whether you want to spend some time with your kids, or family, or need to take your dog out, walking a mile will just help you stay fit physically and mentally. If the pain is constant, consult with a doctor or physician to prevent severe health complications. Get a tailored diet plan to recover quickly with our expert dietician with The Wellness Corner app.

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